CrossFit Workouts

Refer A Friend

Invite A Friend To Check Us Out!

CrossFit Golden: Wednesday 5.6.15


Dr. Dorian will be in tomorrow from 4:45-7:00pm tomorrow!


It’s John’s first full week with us here at CFG. Looking good on that KB Swing form! Welcome aboard, John!


Gymnastics Playtime!
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . .

Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…


Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots (20/14#) x Max reps
Rest 3 minutes
Repeat for a total of three sets.

Athlete goal should be a minimum of 5-10 Wall Ball reps each round. Modify Run/Row distance to allow that, if necessary.

Score is total reps between all three rounds, but write each round total in comments.

Example: Total Score- 40
Comments: 15/15/10


30-Day Ab Challenge:

Day 24-

55 Crunches

40 V-Sits

46 Leg Raises

60 Second Plank Hold


CrossFit Golden: Tuesday 5.5.15


Max and Tony both looked STRONG on their Cleans on Monday!


Three sets
Bench Press (4-6 reps @ 20X1)
Rest 90 seconds
Single Arm Dumbbell Row (15-20 reps @ 10X0)
Rest 90 seconds


Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg)
300 Meter Run

(5 KB Press each arm

If weather is bad, sub 300m Row)


30-Day Ab Challenge:

Day 23-

52 Crunches

35 V-Sits

44 Leg Raises

60 Second Plank Hold


CrossFit Golden: Monday 5.4.15


Cristian working hard during the Friday workout. Have fun back in Cali, we’ll miss you!


Clean (Work on Clean technique, build to heavy-ish clean)


“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

Burpees do not need to be bar-facing


30-Day Ab Challenge:

Day 22-

50 Crunches

35 V-Sits

42 Leg Raises

55 Second Plank Hold


CrossFit Golden: Sunday 5.3.15


Courtney and Doug working for that stronger core!


With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots (20/14#)
20:00 – 30 Box Jump Overs (24/20″)
25:00 – 800 Meter Run

Goal is to try and complete the “work” each round.

Feel free to track overall time if you’d like, and separate section times/weights in the comments section.


30-Day Ab Challenge:

Rest Day!


CrossFit Golden: Saturday 5.2.15

Reminder: There will be NO CrossFit Kids today!



Matt REALLY wanted to be on the website, so here he is perfecting that “External Rotation” exercise!


Boot Camp: 8am

Olympic Lifting: 9am

CrossFit Kids: CANCELLED for today


30-Day Ab Challenge:

Day 20-

47 Crunches

32 V-Sits

40 Leg Raises

55 Second Plank Hold